A.

3 sets:

a) 3-5 incline bench press (30X0)

b) 4-6 weighted dips

c) 8/arm 3 point DB row 

B.

“Nasty Girls”

3 rounds for time:

50 air squats

7 ring muscle-ups 

10 hang power cleans (135/95)

A.

5×3 deadlift 

B.

10 min amrap:

100m run 

10 deadlift (115/75)

5 power snatch (115/75)

5 OHS (115/75)

A.

seated press 4-4-3-3-2  

6-8 ring rows

B.

12 min amrap:

800m run (buy in)

directly into, amrap

7 thrusters

7 pull-ups

7 burpees

A.

back squat (32X1) 3-3-3-2-2 

B.

EMOM for 15 minutes (5 sets):

Rx

Minute 1: 20 DUs + 8 TTB

Minute 2: 20 DUs + 4 burpee box jump overs

Minute 3: 15 WBS

Rx+

EMOM for 15 minutes (5 sets):

Minute 1: 30 DUs + 10 TTB

Minute 2: 30 DUs + 5 burpee box jump overs

Minute 3: 20 WBS

A.

find today’s heavy:

clean lift off + pause clean deadlift + power clean

B.

15 min amrap:

alternate full rounds with a partner 

250/200m row

5 power cleans (185/125 or ~75% of weight from part A)

A.

3 sets:

   4-6 incline bench press  

   6-10 weighted push ups

   6-8 bent over barbell rows

B.

3 min amrap 

300m run

18 over the bar burpees

max reps overhead squats (75/55)

rest 2:30

3 min amrap

300m run

15 over the bar burpees

max reps overhead squats (95/65)

rest 2:30

3 min amrap

200m run

12 over the bar burpees

max reps overhead squats (115/75)

rest 2:30

3 min amrap

200m run

9 over the bar burpees

max reps overhead squats (135/95)

A.

5 sets:

4 deadlifts

B.

for time:

21-18-15-12-9-6-3

alternating single arm DBS (50/35)

2x DUs 

A.

five sets:

   a) seated press 5-4-4-3-3
b) strict weighted pull up cluster sets

B.

For time:

800m run (buy in)

four rounds:

  9 shoulder to overhead  (155/105)

  12 CTB Pull-Ups

800m Run (buy out)

A.

back squat (@32X1) 4-4-4-3-3

B.

“Rahoi”

12 min amrap:

12 box jumps

6 thrusters (95/65)

6 bar-facing burpees

A.

build to today’s heavy: clean lift off + power clean

B.

four rounds for time:

30 air squats

20 TTB

power cleans*

*round 1 – 4 reps at ~85% of part A weight

*round 2 – 6 reps at ~80%

*round 3 – 8 reps at 70-75%

*round 4 – 10 reps at 60-65%